Viewing Single Post From: Kempie's Log

Viewing Single Post From: Kempie's Log
kempie	Oct 24 2009, 09:43 PM
Crossfit Disciple Posts: 1,058 Group: Members Member #21 Joined: April 26, 2006	Thursday 10 September Nasty Girls 3 rounds 50 squats 7 muscle ups 10 hang power cleans, 135lb 9:22 which is exactly equal to my previous best. Was on track for a minute PB until the last muscle up. Round 2 and 6 of round 3 had come out as smooth quick singles. Last one I couldn’t hold the false grip and we had no more chalk. Eventually got the ugliest muscle up you have ever seen and then found a super fast groove to get the HPC done. Will try this in a couple of weeks and should be able to go sub 8. Then had a pop at the C2 interval WOD I’ve done previously, jacking up the distance per minute interval to 310m. 1 minute rest in between and the target is 10 intervals. After Nasty Girls 10 was unlikely but I thought 7 was doable. Probably was until I walked outside during my minute rest - came back to find time had passed to start rep 5 so called it a day there. Next week that is mine - scary though that you have to sustain 1:34 or less to get the job done. The last few rounds are going to be brutal ... Friday 11 September Painstorm Buy in Max reps thrusters @ 3/4 bodyweight then Matching number of muscle ups Start timer and do AMRAP 30 Row 250m Run 200m Cash out Same number of thrusters @ 3/4bodyweight as buy in then Same number of muscle ups Stop timer after last muscle up 12 reps on the thruster @ 157lb (bw 204) 14 rounds on the button in the AMRAP Total for AMRAP + Cash Out 41:30 Saturday 12 September 12-9-6 Squat clean, 155lb HSPU 8:33 Courtesy of Jacob Tsypkin from CF Monterey. Need to get more HSPU’s Cheers, kempie
	Take a deep breath ... Now do it again! www.crossfitnortheastengland.com

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